The goal of this WOD is to test your fitness level by testing your ability to recover. After going all out on round one, you rest ten minutes, do it again, and then again in another ten How much fall off you experience in your second and third round time is suggestive of your body’s ability to recover, regenerate ATP, disburse lactic acid, and return your body’s systems to a near normal state.

For weighted pull-ups place a 20kg dumbbell (wrapped in a towel works best) between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. The aim is to complete this as fast as possible, but also in the least number of sets as possible. Coming off the bar constitutes a set.

22 Aug 2014

Reminder: The gymnastics workshops are on this afternoon – Advanced at 1pm, Beginner/Intermediate at 2pm. Make sure you check out all the details on our facebook page or at the gym and have signed up to come along. See you there!